Office workers who lack regular exercise are best suited for fitness yoga. While exercising, it can also reduce work stress, allowing you to reap many benefits from yoga! Below, we recommend a set of stress-relieving fitness yoga poses with pictures and text, so you can relax your mind and body together.

　　1. Lie face down on a yoga mat, bend your elbows to support your weight on the ground, interlace your palms, look at your hands, extend your legs straight back, and place your toes on the ground. Bend your waist backward. Feel the stretch in your abdomen. Hold the pose for 5 breaths.

　　2. Sit on a yoga mat with your knees bent and the soles of your feet together, near your hips. Grasp your toes with your hands. Keep your back straight. Lean your body to the right, feeling the stretch in your right waist muscles. Hold for 5 breaths. Return to the center position and repeat on the left.

　　3. Lie on a yoga mat, clasp your elbows together and place them above your head, stretching your arm muscles as much as possible. Bend your knees, bend your toes outwards, bringing your heels as close to your buttocks as possible, with the tops of your feet touching the ground. Feel the stretch in the muscles in the front of your thighs. Focus on smooth breathing. Hold the pose for 5 breaths. Relax your body and repeat 3 times.

　　4. Kneel on a yoga mat with your hands and knees on the ground, stick your tongue out like a lion. Shout it out. Stop making the sound after about 5 seconds.

　　5. Lie on a yoga mat with your legs straight and hands at your sides. Adjust your breathing. Inhale, engage your abdominal muscles to lift your legs, slowly raising your waist as well, until your feet are gently lowered to the ground above your head. At this point, your body should be perpendicular to the ground, with your legs extended at a 45-degree angle. Keep your hands on the ground throughout for balance. (This pose is relatively difficult; adjust according to your own ability. Do not force it.) Adjust your breathing and hold the pose for 5 breaths, then slowly lower your legs. Relax.

　　6. Lie on a yoga mat with your legs straight. Clasp your hands together at the elbows and place them under your back. Press the top of your head against the ground and lift your upper body upwards. Hold the pose for 5 breaths, then relax. Feel the stretch in your jaw muscles.

　　7. Kneel on a yoga mat with your feet under your hips and your hands clasped behind your back. Lower your head, adjust your breathing, and feel the stretch in the muscles at the back of your neck. Hold the pose for 5 breaths, then relax.

　　8. Lie face down on a yoga mat with your hands clasped in front of your chest, elbows bent. Turn your face to one side. Straighten your legs, adjust your breathing, relax your whole body, and feel every muscle in your body relaxing.

　　9. Lie face down on a yoga mat, bend your knees for support, and lift your upper body, waist, hips, and thighs to form an inverted "V" shape. Extend your arms forward in a gesture of worship. Rest your chin on the ground. Fully feel the stretch in your lower back.